Time to blast the core again. I love this one. Is it wrong to consider this one a rest day too? 3...2...1...

Standard Monday of rest...will get this some time this week as it is one I can do as Rx'd.

Good one, bought the stuff to arrange a pull-up/rings in the garage. Going to do that then off to do a Michael.

Never got so close to posting first had to take advantage.

Nice,
I just joined the Quest for 300 overhead challenge. It'll give me a chance to GTG a bit after today's brutal WOD.

Again?? Why?

Looks good. Just ordered a 1 1/2 pood KB. Looking forward to playing with it.

I just wanted to say how amazing Starting Strength 2nd edition is! I have never read a book about weight training or been coached. I taught myself everything via the internet and asking people questions in the gym. This book has given me confidence in my bench press and overhead press that I never had previously. I can't wait to finish reading it so I can reread it again!

Always love to hear Coach B's voice. Simple, direct, to the point. Love it.

Injured my wrist today doing the clean and push jerks. Perfect timing with this WOD, don't need my wrists at all! Sweet!

Do most people do regular floor sit ups or GHD sit ups? I know that we are supposed to interpret the WOD as it is simply rx'd but if you check out the video in "Exercises and Demo's" GHD sit ups are shown.

Perfect!!

Michael + Squats + Milk should make for a nice Monday.

If it says Sit Ups, I take it to mean you have use the GHD for it truly to be RX'ed.

Seeing that I don't have a roman chair in my garage gym, I can't do Michael, Annie, Angie, etc... as RX'ed : (

Someday I'll spring for one, though.

Exactly what I was going to do. First time doing this workout - just wanted to honor Michael.

ah why are 800m's so hard for me?!

well here we go again! good luck everyone!

Queen City?

Great video, like being a fly on the wall at that cert.

#15 queen city is the title given to a city which is larger than the capital of the state.

chance to practice that pose method!

Hey everyone,
This workout is named after Michael McGreevy. His wife has established the Mike McGreevy Memorial Scholarship Fund, which is a charitable corporation founded in the memory of LT. (SEAL) Mike McGreevy, Jr. The fund is established to recognize exceptional youths with a desire to serve others as Mike did.

http://www.mikemcgreevymemorialfund.org/

Sweet! Just in time!

My abdominal hernia from the last Michael has finally healed. It messed me up somethin' good.

This WOD is an example of why I'm going to the POSE Running and Endurance Sports Training Cert in January. Running is just one of my weak links and I have to change that. I need all the help I can get.

I've been doing a lot of GHD sit-ups and back extensions recently. I'm thinking about subbing jump rope for the run tomorrow since I missed yesterdays WOD and I ran 3 times last week for "Hellen", "Nancy" and "Ladies Night".

I bet we all push a little harder than usual for the hero workouts.

As always when Michael comes around, thanks for your sacrifice, Michael. RIP.

It's funny how Coach Burgener always stands with his feet together. I ordered my GHD from Yukon in early September and it still hasn't shipped :( They said I'd have it before October ... then November ... then by 2008. Wish we could have put Michael off for maybe 2 more weeks so I could have seen if it got here. Oh well, standard situps will have to do.

Off to the orthopedic surgeon tomorrow for some tests on my right knee. Michael should be a perfect welcome-home present for when I get back.

strange ?

why does coach B stand with his feet so close together all the time? I've just noticed it a lot.

#15,

Actually Charlotte is called the Queen City because it is named after.... Queen Charlotte.

http://en.wikipedia.org/wiki/Charlotte_of_Mecklenburg-Strelitz

Charlotte is also located in the county of Mecklenburg.

Yeah, I live here. And went through this weekend's cert. Amazing! The instruction and refinement of many of our basic exercises was outstanding. Thank you, Coach, et al! (I would try to list everyone, but I know I'd leave someone out... there were that many quality instructors and trainers there!)

I've come to do all situps on GHD, but can't bring myself to do back extensions on it. My GHD doesn't have a double-sided cushion with a space in between; it's a single cushion. It makes for very uncomfortable back extensions, for me (and I'd guess most men) at least.

Let's put it this way: I've had my package crushed more times than UPS during Christmas rush.

Any suggestions? Please advise.

#24 Bryan -

You live in Mecklenburg, Germany?

#25 bladeboy

Not in this lifetime. But perhaps the last ;-)

I'VE BEEN LOOKING FOR THIS WOD TO COME UP SOON. MY TIME TO BEAT WILL BE 17:13, MY LAST PR ON THIS.

GOAL IS UNDER 17 MIN.

GAME ON!!!!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I just got done putting together a pretty decent workout room for starting Crossfit today, so I'm stoked to do this tomorrow :)

Bryan #15,
DITTO on your comment about the weekend Charlotte certification and the quality of the instruction, instructors, hosts and fellow CrossFit travelers. It was a great way to spend a weekend.

BrianM,

It's not wrong to consider this a rest day if you aren't trying. Run faster: I'm guessing your 800m times is nowhere near 2 minutes flat; Maybe more like 4 or 5 minutes? That's probably why it seems like such an easy day to you. Trying touching the floor when doing the GHSU's too.

The Gift - wow, that is a pretty fast 800m - can u pull that off? Or is it just a goal?

This one again. I'm crying already.

As Rx'd 19:05. CPTs Warbrick and Blankenship-you fellas are sorely missed (but I am sure you are happy not to be getting your a$$ handed to you every day by a 43-year old, handicapped retiree :o)

Just got back from the CrossFit certification in Charlotte NC. A quick round of applause for Andy and his wife who hosted the cert as well as to Coach, Nicole, Dave, Rob, Greg A, Tony & Pat (great vids guys!!) and all the others that help make these weekends awesome and fun.

This is my third cert to date and all I can say is that besides becoming a CFit "family" reunion - always a great thing - the amount of information, motivation and professionalism is bar none. This is one of the best investments you can make if you're serious about CrossFit.

Quick points then I'll email later.
Coach and Nicole - it's awesome to see other instructors becoming more involved in primary presentation.
Rob - Great new view on nutrition; Nicole rocks (of course), but it's nice to see someone else view as well. Great working with you...

Overall - great presentation on movements and incredible presentation on principles, and methodology of CrossFit.

Thanks everyone - it was great to meet so many of you as well as catch up with so many of you!

John

It was certainly a great seminar! Comming all the way from Denmark just for those 2 days sets your expactations high. Mine was exceeded. I learned a lot, both about Crossfit in general, but also a lot about how to perform the most important movements correctly, but more important - how to teach others to do it. Rob Miller is really one of my favorite coaches, but I'm sad to say that his nutrition-presentation disappointed me. He talked about how much to eat, which was fine, but also said that he didn't wanted to change was people ate, just the amount. When talking to clients that can be fine, as a beginning, and if you know they have some stubborn eating habbits, but when talking to future trainers you need to stand up and say that a f..... buritto isn't optimal. If the future trainers doesn't even need to face that, that from the persons they look up to, why should they ever consider telling it to a client? I was really impressed by the friendlyness, passion and presence from the teachers - I haven't seen that in any trainers in Denmark, even the best ones. At one point a teacher I hadn't even talked to or seen came up, addressed me by my name, even though I didn't have a name tag on, and helped me out with the push jerk. Nice. Now I'm prepared to bring Crossfit to Denmark. Yeah!

As Rx'd 17:38! today is only my third crossfit training day ever so I'm pretty stoked with my time!

The Cert was an amazing experience. I never thought I could learn so much and have so much fun in two days. That said I am beat! To all of the coaches and trainers, especially coach Hendel for hosting the cert, Thank You.

Missed this, so I am making it up. I am also the "slight case of Rhadbo guy" cert story from Micheal, so I am skipping that one till I can do 100 GHDs without going down the next day. (up to 50) Still a little gun shy so I did yesterdays instead.

only counted DU's
5 minutes of Double unders (25)
5 minutes of 95 lb Clean and Push jerk (41)
3 minutes of Double unders (41) got a rythem
3 mintutes of 95 lb Clean and Push jerk (30)
1 minute of Double unders (18)
1 minute of 95 lb Clean and Push jerk (12)

NO! We have ice and snow on the track! How do garage gym'ers do this without a treadmill, and without a GHD apparatus? I can't JUMP ROPE AGAIN today, well, I can but I don't want to be out for a stupid foot injury.
Forner Frog #19 thanks for that link.

Thank you everyone for your suggestions yesterday. They were all very much appreciated.
I had the pleasure of reading Coach's "Forging Mental Fitness" article, and that helped out greatly as well. One of the things that I lost track of, was having fun with it...not taking myself so damn seriously. Push hard, train hard, work hard, blood, sweat, tears, vomitorious (that was for you Colleen), but have fun for pete's sake! Thanks again.

One of the suggestions was to do a workout that was done a month or so ago and beat that time. "Michael" was a short time agao, but that works for me. Either way, it doesn't have to be fun to be fun, so have fun!

~J~

~Trian Hard and Push Through "IT"!~

44 yom and 283#

Michael @ school: 4 laps around lib/cafe rest as rx'd

37:30

31/f/144

(Dec 1 cert) 9 weeks pregnant and I got my pullups for the first time! We switched stations and the trainer just called me by name and we had all lost the name tags by sunday. I had tried to get the pull up at home, but he broke it down and boom! There it was! Awesome nit-pick instruction at the Charlotte cert. The group was amazing, even the attendees were tougher than I imagined. It was refreshing to spend a weekend with such outstanding athletes and overall nice people. Thanks to miss Andy ('the daughter") for being on our team for the saturday workout!

I want to thank Coach, Nicole, Dave, Tony, Rob, Greg, Pat, and Andy for a great cert in Charlotte. As always, I had an awesome time. All the level 1's did great. I'm glad I got to meet you all.
I'm so glad I got up early to watch Buddy Lee. He was amazing!

31/M/163

As rx'd:

19:37.9

42/M/73kg
Michael as rx'd:
23:40 (nov 24:30, oct 26:00, sep 31:00)
It´ll be hard to go below 23 mins.

Mark

Knee still out of it. Subbed rowing 1K and GHD sit ups. Time 28:04.

m/33/210lb
2 rounds: 38:46

Just wanted to thank all the coaches and crossfit family for coming down to Charlotte and helping a bunch of us out to get certified. All the coaches were great. Thanks Tony and Pat for all the fun filming moments. It was a great experience and I'm looking forward to continuing to work and refine all of my technique. Great weekend.

Julie #39-

Try jump-rope w/ alternate step (like running in place). I've subbed 250 steps (125 strides) for a 400. I got that number by timing how many strides I could do in the time it takes me to run a 400.

I don't have a GHD either and will sub straight leg sit-ups w/ the abmat and Romanian Deadlifts for the back extensions.

Busted my Buddy Lee Hyperformance jump rope yesterday. Luckily replacement cords are only $5 each. I ordered 5. Apparently I have a need for speed.

CFWU x 2 Subbed snatch and clean & jerk for OHS

As rx'd

22:43

when you post time as Rx'd you did all 3x50 GHD situps and back ext., correct?

Survived Michael! 35.45! YAY! I bested my previous time...although I am still slow, but who cares, it's all about personal improvement. I am starting to put up mental barriers that help me push through some of the hurt; I thought I had these since running marathons, but I guess I have to find how to put these up during much shorter workouts.

Fantastic seminar this weekend in Charlotte.

Thanks to Andy and his wife for hosting the cert and to Coach, Tony, Greg, Nicole, Rob, and everybody else for such great presentation and training. Everything was top notch.

The Buddy Lee presentation was outstanding, I really felt like it helped my technique and speed. Now I have to work on those consecutive double unders.

Thanks to Coach Rip, Tony, and Jason for helping me to set PRs on my snatch and C&J (200&235lbs respectively).

Being there as a Level 2 trainer I hope I was able to positively impact the training of those that were around me.

Can't wait for the next one.

30/m/185

Holy crap! I was literally on the floor for 20 minutes after this one. Between the post WOD nausea and headache it was hard to assume any position other than the fetal.

My time was not anywhere near my previous times for Michael...35::32. My run was slow...and the sit-ups killed me. I don't incorporate the GHD sit-ups in my warm-up, or at least didn't. From now on I will be including those!

The only plus to all of this is I did everything with proper form...hands to the floor. I did try the POSE method for the first 800, not bad.

Several months ago I was fortunate enough to have a POSE instructor at our shop for a little while. He showed me the "baby-step" approach and correct technique. After doing a few couple-mile body armor runs I could definitely tell a difference. As with the GHD sit-ups I will be incorporating the POSE method for all future runs.

Have fun with this one!

The cert was great. The coaching was amazing, the people were great and the facility was top notch. The more people I meet, the more people I see coaching in the this community, the better I feel about being a part of it. Just a great group of people with a ton of knowledge to share.

18:30 - Solid ice outside; subbed rowing for running. Rowing, back extensions and anchored situps.

I was very happy just to finish this one. My back usually gives trouble on the extentions and then the running after.

as rxd- 35 mins.

M/22/6'1"/185

Michael in 17:36
Snowshoed the 800's and did superman's and regular sit ups instead of back extensions and ghd sit ups. Hope everybody has a great monday workout. I did

Roman and Steve joined me today like yesterday. I think they are beginning to enjoy the kool-aid, nice.
Nolan: 17:11
Steve: 23:19

We had to modify a little bit because we were outside on a track. We sub'd squats for BE

Back in from the NC Certification!

Wow! What a blast!

Excellent Seminar that really drove home all of the foundational movements and concepts of CrossFit.

I highly recommend it for all wanting to take their CrossFit to the next level.

It was great also to be so encouraged by the HQ staff and of course Coach G. himself.

Look for great things to come from CrossFit Chattanooga!

David Stout

I just want to thank all the trainers too at the Queen City Cert! Nicole, we all know how amazing you are at the workouts, but your knowledge is amazing too. I want to thank all the leaders too, especially Pete (who I believe got his PR in the snatch on sat?) who would tweak my form here and there and then when it was over he came up and said that my form was great and that he was being nitpicky. That is exactly what I was hoping for at the cert! I appreciate them expecting perfection and showing us how to get just that! Great weekend... now off to try to walk to the gym and help my clients!

Hey Pete,
I just saw your post now... Thank you very much!
Rob C

bw 170

16:00 as rx'd

treadmill @ 11.1, 11.1, 10.5

20:38

regular sit ups
subbed good mornings for back extensions in 2 out of 3 sets (only one roman chair in the gym)

finished w ??m of tire flips and tabata sledgehammer swings

BW=~187
Age=27

3 Rounds
Run 800m
30 Back Ext
30 GHD Situps

19:50mins

CrossFit's newest affilate!
www.stevesclub.org

26/M/5'10"/170

26:50

23 y/o male - 155 lbs
as Rxed: 17:48

1/2 Michael (3x 400,25,25)

approx. 9:45

For all the Queen City comments/questions, there are actually many cities with that nickname, and several reasons for them taking on the nickname.

For example, Cincinnati "after experiencing rapid growth in the early 19th century, and becoming one of the first major inland cities in the U.S., was dubbed the "Queen of the West", or the Queen City."

See http://en.wikipedia.org/wiki/Queen_City

try this....
75 tabata squats
25 push ups
50 windmills (1/4 body weight)
75 tabata squats
25 push ups
25 turkish get ups (1/4 body weight)
75 tabata squats
25 push ups

24/m/167

26:06 with good mornings and unanchored situps

Old PR was 26:58

Comment #22

We had Yukon GHD machines in our gym, with more on order for MONTHS. The yukon we had BROKE. The weld actually BROKE. We cancelled our order with Yukon and placed an order with York. York gave us a great discount for being Crossfitters. The GHD are more expensive, but you get what you pay for. They are bombproof.

RIP Mike.

CFWU
As rx'd 29:25

Top 10 current ranked Michael workouts from LogsItAll.com

[4] Stats for: Michael

Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 Mike Richeson M 28 158 CrossFit Flathead 14 mins 39 secs [879]
2 danny segelin M 31 180 14 mins 51 secs [891]
3 Peter McIntire M 23 173 14 mins 52 secs [892]
4 Jeremy Creed M 30 175 Solo, Puerto Rico 15 mins 22 secs [922]
5 Dan Heaney M 34 200 Solo 16 mins 57 secs [1017]
6 George Mounce M 30 175 Solo 17 mins 2 secs [1022]
7 Jason Lollar M 33 185 17 mins 20 secs [1040]
8 Ron Curie M 32 205 17 mins 40 secs [1060]
9 craig descoteaux M 29 135 17 mins 40 secs [1060]
10 Ryan Miller M 37 205 solo 17 mins 58 secs [1078]

#64
Rob C,

No problem buddy, that's why I was there. Thanks for putting forth such great effort and focus.

m/56/204/70"

sub:
stairmaster level 15, 3 min
100 single unders
stairmaster level 16, 2 min
200 single unders
stairmaster level 17, 1 min
300 single unders

3 rounds
50 situps on bosu ball
10 reps #225 incline barbell press
50 back hypers on swiss ball

no rest between sets, but forgot watch so no time for today.

J Rock every injury I incurred in training over the years resulted from trying to push past a sticking point before I was ready. The taskmaster in my head has always pushed me hard. Often at the cost of my body. Unfortunately some of those injuries hang around long after the particular goal has been forgotten. Training intensity is key to progress, but this deal is a marathon not a sprint. Lots of good advise here, mostly take it a little easier on yourself and enjoy the trip.

For a strange reason, I was off my pace. Breaking 21 min is what I expect. Today? 24:30

first time doing the WOD

so i only did 25 of back extensions & sit-ups

19:21

Tina
f/39/161#

as rx'ed: 29:55

----

Koley
m/30/165#

subbed in 4 min of DUs in place of running (treadmill issues at gym): 24:40

Tina
f/39/161#

as rx'ed: 29:55

----

Koley
m/30/165#

subbed in 4 min of DUs in place of running (treadmill issues at gym): 24:40

CFWU x 2 + 45# snatches and squat clean and jerks for balance and strength..

Time as rex'd 21.54

Fourth day doing CF: ~20min

#72 adam

how do you do 75 tabata squats? I am not sure I understand the point... do you do it in a tabata format until the number 75 is hit like if it were to take 5 rounds to reach that goal or what? please elaborate.

as rx'd - roughly 26 min (no stopwatch)

24:58

I've got to get more out of my first rounds on these WODs! My first round was a good minute slower than either of the last two.

Bloody hell did I get some great, straight from the heart, straight to the MF point, words of wisdom and encouragement in the past few hours from a couple of our beloved CF'ers. Words of reality more like it. Thank you grl!

11:24 as rx'd
(PR)

~J~
~Train Hard and Push Though "IT"!~

(truer words than I knew!)

38/F/138/67"

Did regular "on the floor with toes under a bar" sit ups. Otherwise as Rx'd.

35:10

30/M/190

20:51, exactly 2.5 minutes better than last time, although I did do Good Mornings with a broomstick this time instead of back extensions for lack of a quality back ext. setup.

I'm sure that made it easier but my run times were considerably better.

john

Crossfit Jalalabad . . .

Had to sub 65-lb GM for BE, unanchored situps.

Ed: 16:38 (PR)

Jason: 20:21

And then we played football.

Andy,

Looks like you had a great turnout at the Certification Seminar at Crossfit Charlotte!

Marty from Boston

37/f/141

As Rx'd:

26:34

regular sit ups no GHD om gym
subbed good mornings w/45# in 1 out of 3 sets (only one roman chair in the gym)

Jim 48/M/170 24:13
Gary 50/M/205 25:32
Justin 33/M/225 28:52

28yom/6'4"213#

27minutes.

The NC CF Certification was a blast!

Thank you everyone who attended, organizied and made it happen!

Coach, Mark Rippetoe, Buddy Lee, Nicole, Greg A., Rob M., Tony B., TJ and many more - great crew.

Lots of positive changes, love the new setup of exercise progressions and the review of them next day.

CF Charlotte is one bad ass place! Loved it!

Walking today is kind of a problem.

41yo/f
Swam 2000meters
Michael 29:46 (darn 30+stairs from treadmill to GHD)
Treadmill 1 degree incline
1st round 7.0mph, all back ext. & situps on GHD
2nd 7.2 back ext on < equipment, situps on incline bench
3rd 7.4 back ext on ball, situps on bosu
tricky getting to GHD today

CFWUx2, Burgener warmupx2, 45lbs, 1min double-unders
WOD as rx'd
27:00, runs on the treadmill @ 10mph+1-incline
sit-ups done on SB with feet anchored w/head touching ball each rep for full rom.
I weigh about 197 and I often have trouble with runs on the treadmill with the speed dropping from 10 or 11mph to 8.5 or 9.0mph during the run. Just curious to see if anyone else faces that issue.

2nd day back into crossfit.
Posted a sorry 26:24 and laid on the ground blubbering afterwards.

Sorry for disparaging your name Michael.

34/M/77kg

As Rx'd:

21 min 30 sec

cfwu x 3

20:41
No GHD, so used swiss ball with feet hooked on lowered bar for the back extensions and sit-ups.

20:32

Flat ground BE/SU

Sprinted 800 meters around the Marsh Center. It was uphill for about 250 meters.

Did back extensions on an inclined sit-up bench followed by sit-ups on the same bench. It was awkward, but it smoked us.

3 rounds - 27:30

Almost met pukie. It was cold and windy today.

32/m/215/6'5"

23:20

last time: 24:36
PR: 21:43 not sure how I ever managed this

Went in with sore back and legs, so not totally surprised I was not close to PR, but was a good bit off. Oh well, next time.

18 degree's here today. Thanks for the workout Brent!
Row 250
15 box jumps (20 in. box)
15 pull ups
15 double unders
5X'S
17:03

49/m/5'10"/227
cfwu
as rx'd
20:46
compare 11/17/07 @
26:04

40y/o M
75" 201#
subbed 800m Row for 800m run....watch was jacked..did last round in 7:30...estimate 12min for 1st two.

Steve Liberati,
congrats on the new affiliate status!!!

Thanks for the workout Brent. 18 degree's here today.
Row 250
15 Box jumps
15 pull ups
15 double unders
5X'S
17:03

pre-thruster parctise #x10,75#x12, 85x12, 95X10
wod mod'f -17C here and icy outside
800m row
50 ghd b ext
50 ghd sit ups
800m run treadmill 1 incline
50 ghd b ext
50 knees to elbows
100 du's
50 ghd b ext
50 sit ups unanchored
22:06
post- amrap hspux2-12,12

Run on treadmill, back ext, sit-ups from floor
29:20

27/M/195

Tried something different today, and though I'd share... Knee still not quite right from the 5K the other day.

Row 2K
20 KB swings
20 dips
20 feet elevated push ups

Row 1.5K
15 KB swings
15 dips
15 elevated push-ups

Row 1K
10 KB swings
10 dips
10 elevated push-ups

Row 500m
5 KB swings
5 dips
5 elevated push-ups

33:00

44/m/71 kg
3xCFWU, fewer sit-ups and back extensions
Michael 27:28, but I had to wait about ten minutes for the last round on the treadmill, so I got more rest than I should (stopped the clock while waiting, of course).

40 Male bw 170
WOD as rx'd 19:10

Not bad for a Monday Morning

Subbed running for Rowing
Cut the 50's down to 25's

Getting fitter!

44/M/6'/185
TIME: 15:40 PR! YES!

IT MAY BE NO SECRET THAT I TRY TO COMPETE WITH SPEAL BUT I'M USUALLY FINISHED BEFORE I START. WELL, GOOD COMPETITION IS A MOTIVATOR FOR ME. I'M STILL HERE!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

39/m/198 5'7"

Wow! This one kills my back when i run after the first set. I find that I have to stretch like crazy between back extensions and Sit-ups or I just plain can’t run without pain. Any ideas as to what I’m doing wrong? I always do the 3X cross fit warm-up...
Asthma boy out....

did "Mikhail" instead (our OPT cold weather version up here in the cold north)

time - 18:17 (previously 21:23 and 23:36)

"Mikhail"
800 m row (7)
50 GHD ext's
50 GHD sit ups
800 m run
50 GHD ext's
50 K2E's
100 double unders
50 GHD ext's
50 sit ups

35/m/70/170
"Michael"
Amundson wu
25:25, slower than last time (24:37), situps and run weaker, backex super strong.

Bwt: 134

As Rx'd

15:36

39/M/5'10"/195

First time doing Michael in 4th week of Crossfit after 18 years of going soft, so I scaled it way back and it still kicked my butt.

3rds

400M run
10 back extensions
10 GHD situps

13:37

J Rock. Wow not just a PR but a WR. Awesome job man!

So, my first time posting to CF officially, but I figured it's about time.
Wow, people really do this in 15 minutes!! Holy Cow!
My first Michael (I've been Crossfitting consistently for ~4 months or so...)
f/31yrs/139lbs
time 43:13 as Rx'd (the run was more like 950M outdoors, though...)GHD situps and back extensions.
I'm a little embarassed!

Couldn't work out on saturday & sunday due to work, so did them both today!

Pullups (per minute respectively):
1,2,3,4,5,6,7,8,9,10,11 (new PR. last time 10)

+

5min. single unders 705
5min. 95lb clean+pushjerk 32
3min. single unders 253
3min. 95lb clean+pushjerk 21
1min. single unders 115
1min. 95lb clean+pushjerk 10

That was quite brutal, no rest after pullups.

- OlliS

Time-17:49
m/45yrs/175lbs
Clarksville, TN

5min rope skipping + CFWUx3

WOD as rx'd: 22.44

1min better then last time

Another fun day. Does anyone know if there is a website to help find other Crossfiters in your area? I just found out my CF partner is leaving at the end of December and I'm scared to do some of these workouts by myself.

DAM J ROCK! DID YOU NOTICE THAT YOU CRUSHED THE WORLD RECORD FOR THIS WOD BY MORE THEN 3 MINUTES? VERY IMPRESSIVE! PERHAPS THATS ONE YOU SHOULD VIDEO TAPE AND THROW UP ON THE SITE FOR ALL OF US TO SEE. WHAT DO YA THINK?

37/m/170

as rx'd: GHSU+BE

25:00

treadmill this time. Ankles are dead after DU yesterday.

37 bw 190
as rx'd
last time 16:39

today NEW PR
15:47

Steve Liberati... checked out your site again. So freakin cool what you are doing for those kids! Having a passion for kids, let alone ones that are at risk, is totally a gift. Keep up the aweosome work!

- Shana A. in ATL

Don't be embarassed. Your time is not bad and you'll only get better the more you do CrossFit. Keep it up. Oh and my first Michael was pretty ugly too.

WOD as rx'd: 17:03

27:22

substituted 1000m rowing for 800m due to an especially sore hip lately. So that slowed me some.

2 sets towel pull ups 60lbs assistance
2 sets rolling swiss ball presses 30lbs

Didn't do CF today - had plenty on my plate today

Phase 1 - Canadian Forces Express Test

- level 12.5 on the 20m shuttle run
- 120 combined grip test
- 52 Pushups
- 53 situps in 1 minute

I improved in all areas over last year, so I'm happy.

Phase 2 - 30 cm of snow to shovel
- don't need to say much about that, other than it sucked more than any WOD could ever suck.

24:45pr

18:38 pr by 4 seconds
did it inside on treadmill and used ghd back ext and anchored sit ups. last run almost killed me (had to drop down to 7.2, did other runs at 8.5), wish winter wasn't here so i could run outside, oh well.

29/M/135/5'10"

As Rx'd: 25:50. First full week of Crossfit.

rx'd

18:35

#43 Renee
Congratulations on the pull-ups! Wow, way to go, and pregnant too. 'Baby pull-up' sounds like nice nickname!

26 yom 6'2" 155#

Highlight of my day: Having my out-of-shape old salty fire Captain telling me double unders "are useless and just look pretty." I just smiled and nodded.

Yesterday's WOD:

5 min. du/5 min. clean into PJ: 56/16
3 min. du/3 min. clean into PJ: 26/13
1 min. du/1 min. clean into PJ: 2/ 8

Jump rope broke on last set...gotta get a Buddy Lee rope now.

28/m/186

21:49, as rx'd (PR by 1:41)

damn, j rock... seriously?

Simon (#128)

Good numbers for the EXPRES test. I did mine the other day (first "official" one in 19 years: been doing 2x10 milers/13km all the other yrs), and sucked mightily (although got 2 year exemption) compared to what I wanted to get (the numbers you did would have made me happy). I trained too much a few days prior, and was goofing off a bit the day of (did some kipping HSPU's as a warm up). Hope you were wearing a CrossFit shirt to 'represent' (I was).

AL

26/m/6'1/227lbs

My first day back to Crossfit after a year off. And my first Michael.

35:17 seconds. Running on treadmill, situps on bench. Situps felt easy, back ext. not bad, running, ugh!! Almost puked a few times on the treamill :D

Wow am I out of shape :(, but that's why I'm hear. Can't wait to get sub 20min!!!

Cheers,

Tim

42yom / 147

27:10 as rx'd with GHD Sit-ups

This was 8:25 slower than my PR but this is the first time incorporating the GHD sit-up which was brutal by comparison. I also tried hard to utilize the Pose running style as much as possible. This is new to me so I had to keep the runs fairly slow paced. Boy this really works the calves.

Post - Nothing, fighting off an upper respiratory infection so only did the WOD today. Missed yesterday but will make that one up when feeling better looked to be a real smoker.

26/m/6'1/227lbs

My first day back to Crossfit after a year off. And my first Michael.

35:17 seconds. Running on treadmill, situps on bench. Situps felt easy, back ext. not bad, running, ugh! Almost puked a few times on the treamill :D

Wow am I out of shape :(, but that's why I'm hear. Can't wait to get sub 20min!

Cheers,

Tim

also did Crossfit wup!!

One of my favorite things about this site, and its users, is the overwhelming "sniffing out" of suspect performance. I love how this site self-checks itself. If that sub 12 Micheal is for real JRock, you ARE the man. I would only be about 1/2 done with Micheal at 12 min. But then again.... I am not superhero either.

34 M 195

As Rx'ed
25:30

To Charlotte Crossfit thanks for a great class this past weekend it was awesome. You were great hosts. Hope yo see everyone in the near future.

23/m/187

22:09 as rx'd

beat last time by almost 3 minutes!

29/m/160/68.5"

as Rx 22.53

The extensions got me pretty good this time. Must be doing something wrong in my cleans (from yesterday).

On another note:
Crossfit at Village Fitness in Castle Rock, CO has a full pull up bar now. Its a lot of fun. i'm really looking forward to the classes getting started and working to introduce new crossfitters. We already have a lot of people doing the daily workouts now. This stuff grows like weeds (in a good way).

For all of the other garage gym folks (still waiting for a CF gym in Utah) a while back there was a posting on the message board for a homemade GHD. I looks totally cheesy (but then so do my power racks made of 4x4's and a couple of buckets of cement) but if you have about $20 and remedial carpentry skills, you can get something that works (and takes up a lot less space). Sorry for not posting the link but I can't find the search function on the message board anymore--anyway check out the Equipment section.

#121 MH you might check out the "in search of crossfiters" on the message board.

36, M
Did the double under + C&J from yesterday. Great WOD!
5 min - 105 double under (new rope did the job)
5 min - 16 C&J with 40 kg (95 lb)
3 min - 52 DA
3 min - 8 C&J
1 min - 15 DA
1 min - 3 C&J
I am happy.

28/f/108

17:58

just about 2 min off of my PR. was at our new gym, and no back extension device there so i had to use the aerobics ball on the end of the lat pull-down machine, really slowed me down. runs on TM round 1-2 9.0 round 3 8.7. also lost about :30 per round waiting for TM to start up.

ROBERT SUTHERLAND #110- great job! speal just had to beat you by those 4 seconds! ;-)

pre: mod CFWUx2
post: stretching and bridges and press to handstand practice

18, male, 175, 71"

as rx'd

18:54

first time under 20 and a PR by 2 solid minutes.

Those sit ups were killing my quads.

Why do we get this workout all the time???

subbed the cold weather OPT alternative "Mikhail"
800m row
50 ghd back ext
50 ghd sit ups
800m treadmill run at level 1 incline
50 ghd back ext
50 K2E
100 dbl unders
50 ghd back ext
50 unanchored sit ups
time: 25 min approx.
hit the start button on the treadmill while transistioning from the back ext to sit ups but it didn't start right and was stuck on a hill program. I had to stop and restart it then wait what seemed like ages for it to get up to speed. I estimated about 40 seconds of wasted time.
back extensions straight thru again which was tough but I had to tough it out since I did them straight through last time.
K2E broken into doubles after the first 12 or so. Really broken up double unders today which slowed things down and my unanchored sit ups are terrible. Stopped watch at 25:01 but accounting for the 40 seconds or so I would have been closer to 24:30. I think I was in the vicinity of 29 minutes last time I did this version so that's a positive.

Cold and icy here in Iowa so subbed standing sprints with a lot of resistance on a spinning bike for the 800m run. Did 3:30 sprints since that's a pretty consistant 800m time for me. Also subbed regular sit ups and supermans since I don't have a GHD.

Total time 19:34... was racing the clock on the situps and back extensions and took little to no breaks. Last "Michael" was 23:20 with 3:30 run times so I definitely took a lot of time off on the situps/BE's.

24/f/5'6"/148

first set of back extensions and first 10 reps of 2nd set were subbed with 45 lb good mornings, rest were as Rx'd. (only one GHD, had to share) situps were anchored with an abmat.

Time: 29:31, my first time under 30 minutes!

This is the first time I have read that GHDs were the Rx for Michael. Can someone please show me where this is? I always read the workout as it is written. Other workouts call out GHD's this one doesn't, so why is it all the sudden the Rx method to some?

23:59, off my pr by about 30 sec. Had to jury rig a place to do BE's on the assisted pullup machine at st. 17. Didn't work great, but it did the job.

As rx'd

24:45

37/m/6'0"/196

as rx'd
18:56 (anchored sit-ups)

34:30 as Rx'd

21:19. I measured off how many foot strikes there were on 1 lap of the indoor track and then counted my paces to the basement where the back extension, etc. reside to come up with a fair guesstimate of an 800 that included the 2 floor transition. That's my story, sir. A relatively "restful" WOD after the effort of Griptastic yesterday. No recent priors on this one. Thanks Coach. BW:172 Y/A:59

26/m/6'3/170#

as rx'd on a temperamental treadmill

26:55

22:02

subbed supermans

61/m/178/6'

CFWU x 2

"Michael" 3 rds
800m
50BE
50SU

22:46 PB last time 24:25

I too was fortunate to get to attend the certification in Charlotte. I am very pleased to be associated with a group of men and women that exude such exemplary character. I want to thank all the trainers for their knowledge and patience. Nicole, thank you for allowing CrossFitCHF to become part of this awesome community.

checked the archives and last time I did the "mikhail" version was 3/25/2007 in a time of 29:16 and 31:15 previous to that so 24:30 is good

So, i ran across this site by accident and find it very intense and interesting so i am going to try it..this is day one for me...here i go~!~

26:27

Runs were on a treadmill, rest as rx'd. It was 30 something minutes last time.

M/34/5'9/167#/CFT=865
Micael as Rx'd
29:26, which is a PR by 60 seconds
To mix up the ab work I did the SUs
1st-On GHD to parallel
2nd-On AbMat, unanchored with butterflied legs
3rd-On GHD w/ full ROM.

#156 hiflyer51-great time! I hope I'm still crossfitting when I'm 51.

27m 6'1 205
:20::17 a PR for me
runs on the treadmill.
sit ups GHD
was shooting for sub 20.
maybe next time

23:17
on icy sidewalks and partially snow. Tried to think of the running-technique in the video a few days ago... But at the end of the exercise my brain almost boiled over... So the last round was "back to basic"...

New PB though!

30/M/5'10"/180

Subbed 800m row for runs. (Major rain and flooding here in the PacNW.)

First set of GHD situps were to the floor, 2nd & 3rd were to pointing at the bottom of the wall behind me.

32:23

The S/Us killed me and my time; I know what I'll be working on.

Followed up with deadlift triples at 225, 295, 295, 295#.

Rest in peace, LT.

Tim: as rx'ed

pre: MUs, TGUs

wod: 24 minutes of glacial slowness

post: HSPU

31/m/200

as rx'd: 25:01.

44/178

As rx'ed: 22:29

Not my best, not my worst time and definately not my favorite.

22:47
at the fire station
anchored situps
800m around the hood.

Wonderin' if anyone can possibly break down thier time for me please? Just as a matter of setting myself some goals for Michael.

This will be my first Michael with a running clock.. last time i think i finished about 7 hours after i started!

Thanks!

Regular situps, 25kg good mornings for back extensions

22:02

PR by 6 minutes (my last Micheal was back in February though)

PG:

Rowing is no easy sub. But, we NW folks can just visualize opening to "Chariots of Fire" while we run in the winter sloshing through the standing water. :) At least it's not in the low 30's like last couple weeks...or as cold as our friends in the upper midwest or Canada. Pineapple express=good times.

I'm actually having withdrawal symptoms from the Charlotte cert. The energy was amazing. The instruction was top notch. My legs were destroyed from saturdays WOD so what better way to loosen things up than 2 hours of jump rope instruction with Buddy Lee first thing sunday morn! GOOD TIMES!!!
Looking forward to the next east coast cert.
Thanks to all the coaches and trainers for doing what you do.

Nicely done Robert, now I need you chasing me around the track to stay motivated :)

32/F/124

No GHD so back extensions were on a swiss ball and sit ups were on the floor.

Time: 19:34
(previous was 20:51)

Mechelle (#168):

Hey girl! Don't know if this will help you or not but my first run was in 3:50. BE's and SU's take me about 3 minutes each round. My run times improve each round. I think the second was around 3:30 and the last 3:20. Good Luck!

#168 Mechelle-I usually do this in about 30 minutes, which is on the slower end of posted times. My runs are done on a treadmill at 2% incline in about 3:30-4, I can do the BE's in two sets of 25 in about 90 seconds, and the rest of the time is spent on the SUs. See my post above, #160, regarding how I vary the SUs.
3-2-1-Go!

Michael as RX'd
time: 30:35

29M/5'6"/163#

Today was make-up day.

Did this one in 25:00 flat right after yesterday's double under/clean and push jerk wod. Not happy with the time (almost 3 minutes slower than last time).

Now I am tired and am having trouble seeing straight.

Age 35
BW 149#

As rx'd:

20:45

37/m/165

27:58 (Personal Record by 4:00)

32:23
Sub- 1000m row for 1/2 mile runs. Too cold for me. ghd- b.ext and sit ups.

scaled and sub supermans

3 rou
800m run
30 supermans
30 situps
Time: 18.04

CFWU, omitting situps and back extensions.

Michael -- 21:12. Replaced back extensions with weird little drinking-bird bows while standing.

m/30/160
First Michael w/o scaling - 21:06

I have never been able to complete this WOD> Back starts to cramp up half way through. Anyone else ever experience this?

I guess if you watch the video, you figure out that the GHD may be the prescribed method.

I hadn't seen that video until today. I struggle sufficiently with Sit Ups so I doubt I would do any better with GHDs. Guess my record should not indicate as Rx, but scaled doing sit ups in place of GHD.

bwt:153

as rx'd: 17:40

pr and so sore!

Yes.... I've been waiting for this one... I get to use my new GHD...... Not that I haven't been using it, but now I get to see how bad it will effect my times...

42yom 185lbs

Michael: as Rx'd: 18:35.

Post WOD:
BS Practice: 4 sets x 15 reps(115lbs).
DL Practice: 4 sets x 15 reps(185lbs).
Dips x 4 sets(20-25-25-25).
Kipping PU Practice x 4 sets(approx 50 PU).

5'6" 165lb male

30:33 Poor time for me. All the elements seemed more difficult than the last time I did them.

32 min One run on treadmill and two on eliptical

WU- 3x 15 samsons, 15 squats, 10 pu's (30 assist)
Wod- as rx'd 31 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Feeling a little under the weather, and a run in this cold would slam me.

So: I did some density style strength training

135 lb. PJ 10X3 on the minute (next time should increase at least 15 lbs. on this, went too light today)

and 195 lb. sn grip dead lift 5x5 on the minute.

jump rope for warm-up w/ pushups and squats

3 rds of: (add weight to deads and pushes each rd)
3-3-3 deadlift 275/325/375
30 sit-ups
3-3-3 push press 135/155/175
time 20:52 modified an old crossfit wod.

m/38/178/67"

as rx'd GHD su's and tryin to use pose method in running in 30kt wind!

36:00

071117 27:17 PR floor su's!
071025 29:28
070919 29:13

as rx'ed: 24:00.

thought i was going to trip and fall the last 800 my lower back and hams were so tight.

41/M/185

CFWU x 2 (5 situps, 5 back ext)

25:15, about 45 sec. slower than last time, but had to wait on the back ext. once. Shazbot! Still need to get on the good foot.

23:28

GHD, treadmill at 1%. Beat last time by 3 min. Sweet.

26/m/161

Was unable to do the WOD so I did this instead:

Accumulate as many reps as possible in 20 minutes doing these exercises

Pushups
Pullup(I did strict, no kip)
Pistol
Hanging Leg Raise

I ended up doing 15 rounds accumulating 375 reps

Great job to everyone else on the WOD today

Peyton

Pre: CFWUx3, Clean Practice

Michael: 24:12 (PR by 2:29)

m/23/6'4/196

22:43

14:38

Did everything as said to be done.

Second day of Crossfit.

Warm Up
5 pull ups
10 push ups
15 Kettle Bell Swings
20 Sit ups
25 Squats

As Rx'd - 23:00 (But had to run from track to inside the gym to do the rest so time probably off a bit).

Not my favorite...added slow dead hangs (3 sec X10).

30min

Can't wait for part 2 of the Method for Distance Running.

Coaches words didn't impress me on this one. Lot's of blah blah...the recipient didn't seem to interested. (watch it again, you'll see)

48yr/m/5'10/200lb
as Rx'd
42 minutes. Run was avg 12 min miles
Did Back extensions on exercise ball.

Posted on the wrong day looking for my previous times
Pre: complaining about wod rom stuff
Post: complaining about wod, cool down stretching

previous best time for full Michael 24 minutes goal is 20m
today 20m30s almost there.

38M/5'10"/170

as rx'd 19:34

38 degrees outside with 30-40 mile an hour sustained winds. Burr!
subbed in GM's w/ a broomstick while holding 5lb dbs
anchored situps

M/34/6-01/185

23:47 as rx'd, in my workboots on 30 min lunch break.

6'5" 215

24:56 (subbed 1000m rows for the runs, still resting a broken toe). Wasted about 2 minutes runningup and down stairs to get to the back extensions.

Had a good conversation with the fitness manager at my Big Box gym. Told him we needed REAL PullUp bars and kettle bells. He said 45# and 55# KBs were on the way and that he'll look into the PullUp bars. Fingers crossed...

29 yom 200#

subbed back extensions with 45 lb kettlebell swing.

23:04

33/M/170
Just returning from a long rest. Made up yesterday's WOD, will make up "Michael" on rest day, hopefully.
5 min. DU/CJ: 90/26
3 min. DU/CJ: 65/15
1 min. DU/CJ: 34/7
242 total
Was definitely overtrained, feel strong and motivated again. Yeah.

~22.15
compare to 24:30

partitioned BE/SU 25/25.

treadmill 9.3, 9.2, 9.0.

195/m/28

21:54 as RX'd

This is one of those workouts that I am forced to do at the gym most times. I need to get a GHD and a warmer climate...

29:43 (last time=30:20; PR=28:27)

The physical layout of my globogym does not let me go any faster -- that and my inability to get through 50 back raises without breaking them up. My many years of no lower back work are showing. Running is the easy part...

Preceded by CFWUx2. Followed with Tabata pullups (7,7,7,7,7,5,5,4). My goal is ten sets of ten in ten minutes.

22:05 as prescribed. Never really been happy with my times on this one.

Tariq

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round.

3 rounds:
Row 800M
50 Back Extensions
50 Sit-ups on Abmat
Time: 29:01

Foam roll after

49m/5'7"/170
Extended the 800 meters to 1 km to better prepare for 5k coming up

For time 3 rounds of 1 km run, 50 back ext 50 situps: situps w/ legs free on abmat
37:24 felt more fluid on runs despite Back ext - getting better

#171 Denver Sheepdog. Thanks. I wish I was 51, but I am 61. Started Crossfit July 07. Nice way to mix up the s.u.'s! Mine were all on GHD to parallel. I thought about doing them full ROM today(I always do them full ROM in the CFWU), but I chickened out,lol, maybe next time.

24/M/158/6'1

As Rx'd

19:10

26/m/185#

as rx'd 23.45

M/39/185

It sort of felt fast... only it wasn't.

25 mins.

More Better Faster

19:35

This is one impressive group! -From the elites to the mortals like me. I was quite happy with what I felt was a strong effort. 30 Minutes. I was approaching 30 and forced myself to go faster on the sit ups hoping to beat 30. This was my first time dong this one and it suprised me. There is no GHD in my facility but I did back extensions and full sit ups both with maximum range of motion.

37:15

31yom/5'11"/195#

as rx'd
20:52

M/39/6'/195

As rx'd 16:46

New PR by a wide margin

Did yesterdays WOD today, much tougher than I expected. Doing michael tomorrow. Last time I used a 30lb vest, almost died. We'll see tomorrow.

f/42/5'6

25:20

did back extensions and sit ups on swiss ball.
last time 34:05

32/F/5'10"/154#

All runs outside; GHD back extensions and situps
Surprised that today I was 1:21 faster than my previous PR back in September :)

23:10 PR

12/3/07

3 rounds for time:

Burpee-Chins (3min) 22r,21r,23r
Back extensions x50
Situps x50

30:51

Frozen fruit smoothie, Fish oil cap, Vit. E & C

19:04, supermen instead of back extensions due to equipment shortages.

Better than previous best by 3.5 minutes. I'm stoked about this one. Most of the time was lost on the run and sit-ups.

#194 blade boy
yep my back cramps every time. The second or third 800m is more march of the penguins than a run.

m/33/70/201

30:45 treadmill @ 7.0
subbed Good mornings for back exts. 115#
subbed decline bench sit ups for reg. sit ups.
still in the process of getting use to the pose method for running.very sore calves and not very fast yet. Im sure it will pay off later.

47 yom 160#
17:33 :20 secs off my PR.
runs 1/2 mile 3:13/3:34/3:44
First real workout in weeks. Coming off of a sinus infection and a cold that wouldn't go away. How great it felt.

cfwu x 1
Michael
subbed 800m rows @ #4
BE's-legs wrapped around flat bench
anchored SU's
35:27 m/59/182 (worked!)

as Rx'd 24:30

bw 163 age 39
3 rounds
0.50 mi
50 back
50 sit
24:57

thanks to all for the cert this weeken i wasnt able to get a muscle-up there but with the great instuction i got my first one to day so thanks greg for the info on the mu

today wod
23:45 sub 45degree back extenion
situps on floor

2nd Michael
-running on treadmill 1% incline, BE off of an exercise ball, SU off of incline SU bench

as Rx'd .50 mi/50 BE/50 SU
24:46

1st attempt was 28:03 on 17 Nov 07

m/29/212

As Rx'd

24:10

Notes: Done on treadmill, 1.0 incline.

We did fran on fire today...which is fran only in full gear and airpack...

Justin: 14:04 (jumping pull-ups)
Blake: 10:26 (normal pull-ups)
Doug: 7:42 (jumping pull-ups)

LOTS OF FUN...

Today started my venture into Crossfit. I did the WOD for the first time. Only did 2 circuits but am looking forward to getting into it more.
I am also in Charlotte. The Queen City.

WOD-anchored situps , ghd x, 800m on treadmill, 8.2mph, 9.0mph last 400m on last round. all situps unbroken, back x broke last 15-20 reps on all 3 sets, that needs work.
20:14

rx'd

19:26

Lost time between exercises. Tried the new running technique....seemed slower and I felt like I was prancing....so I reverted back to clip-cloping..

25 6'5" 245

26yom/6'1"/203#

As Rx'd, 16:30.

#25 Wade

I made up a "package-friendly" alternate GHD pad for our affiliate. It took a while to find the right density of foam but I did and supposedly it's great!

42/164

I am glad November is finally over. Deer hunts and checking hunters are finally over for this year. First workout in about a week.

Rowed 800
Supermans
Back extentions

24:16

CFWU x 3 w/ BE and SU

Michael 30:10
Subbed 1/2 miles for 800s
SUs were on floor and anchored air force style

Runs were low 3s, BEs good, SUs were the majority of time. Better than last weeks but need to improve a lot based on posted times I see.

I meant rows, supermans, and situps.

cfwu with 17lbs vest, +calf raise, without SU & BE

21:27min

Tread Mill for run

27/m/168

subbed 45# good mornings
effin' stopwatch on my ipod stopped somehow

approx 25:00

rx'd

31:48

The run was taxing, the situps were no problem...but the back extensions! I could hardly stand after the third round.

Two weeks in and really enjoying CrossFit

male/18/165 Crossfit Iowa State Univ (me and my buddy Paul)

14:30 as rx'd but no roman chair at this college, so normal situps

hope to become part of the CF team someday, can't wait!

32/male/167

25:21

PR by over a minute. Really happy with that.

Still 10:24 behind J Rock, but I got a PR today by -2:23 for a 21:48 subbing 1000m rows for the runs:

R1: Row-3:41 Split-7:09
R2: Row-3:49 Split-14:31
R3: Row-3:48 Split - 21:48

40/M/170

Subbed 45# good mornings for BEs. 800s were on a treadmill. Time: 19:25 (PR by more than a minute).

Anthony (M/29/175)

3 rounds of:
500 Single Unders
50 Good Mornings, 45 pounds
50 Situps

Time: 20:43

21/m/155?
Michael
Subbed good mornings for back extensions
5:44
6:44
6:21
Total - 18:50

Last time I did it was time before last so on Oct 25

running on treadmill w/out shoes (2.o elevation) - tried to run on balls of feet and pay attention to form - that broke down on the 3rd round - and now my feet definitely hurt :)

regular situps elbows to knees, feet not held - scaled 40 reps

supermans - scaled 40 reps

approx. 26 minutes

wod 11 32/m/193 nyc
rx'd
26:25 PR today
-7:25 off of my second wod, the last time this came around a few weeks ago.

30:00

standard 5 min walk around

40/m/160
knee is still recovering.
first 1/2 mi on treadmill, last 2 sets on eliptical.
27 min

as rx'd 3 rounds
1/2 mile run ; 50 back extns ; 50 situps (on back extn station)

22.54

history
11/17 25.06
10/25 27.19
9/19 28.11
8/17 32.57

21/m/185

Opted to erg 1000m instead of the runs since we had our PRT today. 1:48.2avg, 1:46.2avg, and 1:45.9avg. Total time was 24:54.

m 34 150

cfwu x 3

as rx'd, 21:30

About 3 mins off my pr. I barely made it through. One of those days.

27:13.

I did this at the Crossfit SoCal. I flew in today from NC and got to my hotel around 2PM PCT. I was so excited to go to a Crossfit gym, I headed out to buy new sneakers and then to the gym to meet Ahmik and see a REAL Crossfit gym.

If you ever get the chance to drop in, see Ahmik. He knows his stuff, and he has a great set up. I can't wait until tomorrow. He has a Tabata workout set up, it's not the WOD off the website, but I can make an exception to work out with this exceptional individual!

Mac

Not as heinous as my fear built it up to be.

25:42, subbing supermans for the back extensions

Thought only of the photos of Michael with his sweet baby. Glad to have spent my time in such a meaningful way.

J roCK,
I'm more than skeptical regarding your time of 11:24. You posted 17:24 on Oct. 25th. Where did you knock off the time?
If you did the b ext & sit ups at 1 rep/sec that's 5 minutes, with 3X800m at 2:08/ and no transition time, it's possible. Sorry, but I'd like to see the video replay.

Started CrossFit a week and a half ago, and have fallen in love. I came from a gymnastics and wrestling background, and I've been looking for something that challenges me the same way conditioning for those sports did since surgeries took me away from them...CrossFit has fit the bill!

I was watching the GHD sit-up video again after today's workout, and I'm a little concerned...

I was making sure that my legs were locked out on every sit-up, and yet my lower-back still felt a fair amount of strain throughout the WOD. Granted the workout packs a lower-back punch, but how much should I feel the GHD sit-up in my lower-back given it is performed with correct form?

m/33/174

3rd time to do this workout.

Last time- 27:22

Today- 26:02

m/24/6'2"/185

16:34

"Pack" rx with some subs:
3 sets of:
800m Elliptical
35 Good Mornings
35 Air-Force Style Situps

I've been doing a WOD every now and then, but I finally got some equipment and almost finished my exercise room yesterday, so today is my first "official" Crossfit day. I'm feeling good :) My fiancee is following along as well, and we've both been doing the Zone diet for about a week and loving it. Here's to the first post of many!

12:34 [Scaled: Run 400 meters, 25 Back Extensions, 25 Sit-ups]

21:06 as rx'd using treadmill. Can't get that 21:00 mark!!!

46 199

16:34 pr by a lots

good mornings, situps anchored

as RX'd
multiple mishaps with treadmill technology set me back a few
24:25

f/38/121

26:20

at gym/last set of sit ups GHD

Michael- 25:38 as Rx'd

First time doing GHD sit ups on Michael.

Navy Seal WOD as Rx'd

50 45 # Thrusters
50 Pullups
Run 1 Mile

Two rounds for time

25:15

15:40
Runs on tread
Ext and SU on stability ball.

M/51 yom/207
"Michael" as RX'd = 30:12.

40 M 190#

CFWU 3X

18:31

back ext. on floor, anchored situps (both same as first time)
1.5 min. faster than my first time!

Hey there Miss Yvette. Awesome time .. you are a machine! Thanks for the heads up on the split's. Will do this tonight.. and will be pushin' hard to see if i can keep up with you ;)

Denver Sheepdog..thanks for the input. Much appreciated.

~J~ Awesome effort!

CF Rocks!

24M/6'6"/245lbs

as rx'd: 18:45 (on treadmill)

previous on treadmill was 18:22 however my GHSUs were on a 45 degree back extention machine so it made it easier and i am thinking that is why last time was faster. This time i used the correct GHSU angle.

23:33, back extensions and regular sit-ups.

53 seconds off of PR... gotta get my run times down to improve.

20:00 flat, I also continues my workout with this:
6x4 - clean and jerk - 135 lbs
071130 crossfit WOD
6x5 - snatch - 95 lbs
tabatta push-ups - min was 6

over the workout was intense, a little short on some parts, especially after today's WOD. I have a feeling that it will leave me fairly sore tomorrow but not so much that i won't be able to walk. I need to work on pacing myself with the tabatta push-ups, i began at 10 and held for nearly 5 rounds before sliding down to 6; however that is one more than last time for me!

Also, I changed the sit-ups to glute/ham raise which I would not recommend. Next time i do this workout i will probably do MB twists or go for the sit-ups

31/m/185

29:40

Subbed tabata (lowest rep round):

Back extensions - 13
Air squats - 15
Situps - 11

P.S.: M/22/150 cfwux3

I did a Murph lite

cfwu

Half mile
25 situp
25 good mornings with bar

1/4 mile
25 situps
25 good mornings with bar

1/4 mile
25 situps
25 good morning

I did a Murph lite

cfwu

Half mile
25 situp
25 good mornings with bar

1/4 mile
25 situps
25 good mornings with bar

1/4 mile
25 situps
25 good morning

17:48

20:05 PR. All situp sets unbroken. Runs at 8.4 mph, 1% incline.

WOD
28min 28sec

18:40
Previous time was 21:06.

Bwt:152
:30::49

last time oct 25
Bwt:153
:31::51
I know I did this one the last time it came up. I must have not post it so going off oct date.

Pre: 1k row warm up + CFWUX3 + 8 hspu per round. No BE and SU.

"Michael" PR of 22:14. Last time 24:19 but had tender back. Previous PR of 22:58.

Runs outside in rain and SU and BE on roman chair.

post: catching breath easy 500m row.

Michael as Rx'd in the cold wind. I lost the feeling in my face after the first run, which isn't a real loss according to my ex-wife!

Time - 20:50

Also on the morning WOD did 50 Burpee-Pull-ups

Time - 8:04

That one was a real blast, like pulling my bottom lip over my head!

36M/5'10"/170.5#

As Rx: 23:49 (PR).

1:21 faster than previous PR.

44/76"/194

logistically, my gym is poorly set up to do this workout - tons of time lost in transition

subbed 30 for 50 on SU and BE's; ran on treadmill

24:49

31/M/175
Scaled GHD Situps and Back Extensions to 30
Time: 19:11

23/M/176

34:19 as Rx'd

Was waiting for this one. Each item is a weak point for me.

First time with GHD sit ups.

Run on treadmill. I need a track.

41F/5'2"/120/
20:53
Need to check form on those sit-ups...may have been doing them wrong.

27:56 @ 8.1, 8.1, 7.7 mph vs
26:32 on t-mill @ 8 mph 10/26/07
26:51 on trdml at 8.5 mph 9/19/07
27:57 anchrd su(2&3),trdml 8,8&5.5,7mph 2/13/07
27:27 on 12/13/06
31:18 on 9/28/06
28:47 on 6/28/06
28:33 on 5/23/06
28:41 on 2/24/06
35:09 on 8/29/05

10 min ellip wu 18/18. hr avg 132, hr max 177.

24:20 sub 1000m row

13 sec faster than last time (same sub)

pre- Mike's gym wod
post- flop and sweat

39/m/204#/73"/CFT565

Finished: 35 mins.

M/42/200

23:44

30 seconds slower than last time.

Thanks Linda #253. Problem is the GHD is at my local globogym and I'm fairly much stuck with what's on the floor.

22:04 with slight train detour (not really)

m/165/6/39
as rxd 24:17

185#/35/M
17:53 Rx'd GHD

205#/6'2"/28
austinb
18:11 rx'd GHD

"Michael'

56/M/189 28:13 1000m row, goodmornings @ 45 lbs, abmat situps 1st time doing this with the abmat, definitely slower for me

47/F/125 26:08 1000m row, SLDL @35 lbs

16:15

071203

Platoon(-) P.T.

1 mile interval run. ( around the compound, lightpoles as intervals.)

Introduced the Soldiers I had present to Tabata method training.

4 stations;pullups,v-ups,bar dips,no-mo situps.

full 8 sets of Tabata on each station, then switch. Tough ass 16 Min.
Platoon still enthusiastic about our CF P.T. sessions.

41yom, 5 9, 180#s

This was a mudder. Seriously hurt.

embarassing time - 39:55

But I did!

M/33/207
cfwux3
22:28 @ gym lost time waiting for back ext machine and treadmill to speed up.
sub foot anchored sit-ups

BW 70kg

18.21

800m Treadmill Incline 3 Sp18~14
45 degree BE Machine
Ab Mat Sit Ups unanchored

BW 70kg

18.21

800m Treadmill Incline 3 Sp 18-14
BE machine
Ab Mat sit ups unanchored

22:46

27 f/6'2"/177

No Michael, today. 4 rounds for time, back exts, sit ups, pull ups. Pull ups are improving, thankfully. Post: 20 min treadmill, HSPU's, stretching.

Gonna hit it hard, tomorrow!

3/3 cfwu (still some nerve impingement in my right shoulder, resulting in perceived weakness in my right arm. weird.)

Michael, almost as rx'd
All sits and BE's on GHD. Blech.
Rd 1 - 3:10, 2:49, 3:40 = 9:41
Rd 2 - 3:56, 3:13, 3:40 = 10:49 (uh-oh)
Rd 3 - 5:03 (died), 5:42, :52 (only did 10).
Total of 32:09.

Had to call it quits as I was getting massive spins during last BE's. Tried to gut it out, but something clearly not right in Denmark. As bad as I have ever felt after any workout in my life. Back to the drawing board.

as rx'd: 23:59 - besides the cold, I felt great on this one. Tried some Pose while running...calves aching, especially after yesterday's DU's. Ouch

Feeling awesome tonight ... I see everyone else's sub 25's, and for some reason tonight I just don't care :)

Today was supposed to be one of my ME BB days, but I've been dying to get at Michael again, so I did both.

Started with a quick CFWU - pull-ups - situps x 3

Weighted Pullups - 5-5-5-3-3-3
---------
First time doing weighted pull-ups, so wasn't sure where to begin. Started low, using a makeshift dip belt.

15-25-30-35-40-50

I don't know if that's good or not, but I was glad to get the 50# at the end. Almost missed the 3rd rep.

Michael - sub 45# barbell Good Mornings
Previous PR: 31:44
-------
Runs on treadmill at just over 7mph in 12:45 total

Total time includes lengthy trips between treadmill, squat rack, and place to do-situps, which I probably would have spent catching my breath and trying not to puke, anyways.

29:34 (PR by 2:10!)

So glad to be sub-30, finally

M/36/6'3"/225
800's with 1% grade: 9.0/9.5/ 10 first400, 9 last
had to break up the back extensions into smaller parts- 40/35/30/25/20 between regular situps- forgot to time, but would be slow with the weak extensions

M 36 5'10" 157#

As RXed (standing back extensions w/ 30# DB):

28:50.

19 Nov: 32:33
25 Oct: 35:15

Runs ended up about 815 m per round (avg).
Still can not figure out how to time my runs so the only street I have to cross (rarely with traffic on it otherwise) doesn't have some car or line of cars thwarting me every. single. time. (3 for 3 this evening - perfect score!)

Onward!

37m 185
cfwu x2
michael: 21min (give or take...wall clock)
man, back really hurt. this is super hard for me

m24/210

800m rows with back extensions and sit-ups

19:04

24/M/190

35 mins

Attended the Charlotte cert last weekend. Definitely worth the investment and the 12 hour drive!
I learned new moves, improved my technique and learned fantastic cues for teaching others.
It was so nice to meet all of you in person that I have been watching in videos for months!
What a fantastic group of people...fit, friendly, and funny as hell!
I am inspired to push myself more and do an even better job for my clients.
I think there is a Crossfit affiliate in Geneseo's future.

Since all the treadmills were taken at my globogym (blech) I sub'd 1000m row (at which I'm slower).
I was on track to do about 10min/round... until I caught my finger in the back extension thingy while trying to adjust it in the middle of round 2. I'm just happy it didn't actually take off the chunk of finger that got caught. But by the time I got it cleaned up and wrapped up I had to get going :(
Bummer - I was looking foward to maybe meeting pukie! Hopefully I can finish it tomorrow...

Oh boy... Michael.. RIP

Last time was 19:43... lets see what tonight has in store

24mins - 1st time doing GHSU's in a WOD.
Post - Trained Bi's and Tri's.

Using a treadmill made it very messy! Will def get going before dark next time Michael appears.

Wow.. Michael was hard work! And i wonder why it is sooo hard to find a female to train with.. WOD's like this are the reason !!

23/m/160

dynamic stretch + MCFWUx2

Michael As Rx'd

30min'ish

no stopwatch =[

m/24/180/6'5

as Rx: 24:16.40

800 m (12mph, 11mph, 10.5mph)
50 Back Extensions
50 Sit ups
17:50

38/m/194

24:18 as rx'd

Again, the back extensions were the limiting factor in time.

12/03

M/51/170

Warmed up quickly w/ 5 min. on exercise bike + 50 pushups.

WOD - 30:15 min. (sub'd 1/2 mi. on treadmill for 800 mt.). 11/17 time was 36:08. Not great, but the idea is to improve, right?

Finished with
Ring pushups 3 rd. X 15 reps
Ring dips 3 rd. X 10 reps

#346

Oops, I did this one on 12/04, not 03. Anal, I know, but I'm in a different time zone (Sri Lanka)and want to keep the dates straight.

Tom m/45/180

2 rounds of wet, limp Michael
1000m row, 50 crunches, 50 good mornings
18:17.

Lini and Chris did the same - though we forgot to run the clock.

26:45.

I applaud those that have the sub 20 minute times. I don't know how you guys do it.

165/28/m/5.9

25:00

I F$#@ed up. I thought it was 400 meters. Oh well. That explains the crazy time.

this was my first time trying this -- pretty sneaky!

19:45 Rxed

Matty

m/36/165

Michael: 3 rounds of 800M on treadmill (at 9.3 speed), 50 back extensions on roman chair, 50 regular floor sit ups with feet anchored. Time: 25:55, down from 27:17.

I also applaud the sub-20 crew ... don't know how you do it! Crossfitting at Gold's Gym Rosslyn, Va.

Awesome cert in NC! Lots of new info and training presented. The presentations were very good; the content was top notch, as usual; the training and coaching was incredible. I learned many new cues for coaching and also improved the bottom position of my squat. I learned a faster way to climb the rope and got my first jumping muscle-up (not the real deal but still plenty hard and a major milestone for me).

Thanks again to the CFHQ crew, the trainers and athletes in attendence that made this event motivating, challenging and fun...the essence of CrossFit.

unanchored sit-ups
20:47

My first time!!

M/26/195

18:30 total, but was hampered by a 30 second trek from the indoor track to the weight room each time.

800 times: 2:37/2:32/2:27

Great site, I look forward to more.

Better than last time but still not great.
19:24

"Michael"
Three rounds for time of:
Run 800 meters (subbed 1000 meter row)
50 Back Extensions
50 Sit-ups

Time: 28.5 minutes, which I think is PR. My strategy was not to kill myslef in rows, which seemed to work. Now I need to do BEs and Situps without any breaks for all 3 rounds.

m/40/173

anchored on mat

23:50 pb

almost 2 min better than last. Rest over the last couple days really helped.

27.f.141

27:50...subbed 15#SLDL for back extensions

22m 168#
21:45, used treadmill for the sprints

36/195
Colorado Springs

20:11 as rx'd. Short of a PR by about 2 minutes. 24 Hour gym isn't setup like my old gym, got to speed walk about 50 yards between the treadmills and the back extension machine.

Post workout: 30 Muscleups in 8.xx minutes. Triceps were shot at around 25 because of the last few workouts.

43 m 210#\

25'18" beat pr by 82 seconds, used 'pose' running mod to my running-can't call it sprinting, but helped immensely-think sub 24 is attainable(never thought i'd break 26 min before)

did 'minute pu' wod that i missed last fri.
12 rds (last two times was 14 rds)

24:30

m/35/220/6'

as rx'd
18:10

BW 174

16:01

Did some OL complexes beforehand.

Slightly scaled down WOD:

3 rounds of:

800 meter run
35 elbows to knees
50 seconds of superman

Total time: 19:30

BTW, that was 3 minutes faster than the last time I did Michael with the same scaled down version. NICE! Gotta love CrossFit!

24:51

Glute-Hams for sit-ups

26/m/151/5'6"

22:50

m/30/191

28:49

beat last time of 30:00!

As RX'ed 17:40

f/21/125
As Rx'd:
~28:00

22:10
10 dead hang muscle ups after (singles)

18:18 for two out of three rounds. Had to leave early to make engagement. Used treadmill for the sprints.

As rx'ed
17.50

did sit ups first then back extensions by accident, does this make much of a difference?

Came to Va to visit my daughter in Va tryung to find motivation to run in 38 degree weather

47/ 5'10 190

cfwu x 3

as rx'd 17:20

oops, forgot to post yesterday

46yom 5'10" 195

OHP 115/3 135/3 155/3 175/3

WOD as rx'd
20:52 pr, old time 21:15

3xcfwu

3x:
1000m row
50 GHD back extensions
50 GHD sit-up's to parallel (not hand to ground)

27:16

M50/170

28 minutes ...did the situps on the ghd on first set and 20 reps in set 2 ..then situps on a ball..bit of a distance between the track and the ghd.

37 YO M 178
AS RX'D 23:39 PR, OLD TIME 24:13

M, 39, 175

21.42

29:18
first round went situps then back ext...felt like my back had springs hooked into the muscles during the next jog.
old record 33:05... 3:47 difference....nice.

21/M/163
Subbed 1/2 mile for 800m

23:48 A new PR :-)

I was doing back extensions with a stability ball, which gave me a bit of a bounce. It definitely made the back extensions a bit easier. Tried to use the "running on the ball of the foot" technique intermittently, with some success and some failure.

Travelling, so just did 150 sit ups.

18:53 compared to 20:21 071117, a considerable drop.

worked on jump rope skills and practiced muscle-ups(on a bar, almost there) for warm up.

19:45
sit-up/superman

21:52 felt good.

M/46/160
One day behind.
34:50-running on the treadmill for ~.52 miles.
Not super fast but last time did 40:27 so alot faster and moving in the right direction.
I had chili for lunch about an hour before-not a good idea; I kept looking for the closest garbage barrel at the Y. Next time faster.
Bill

4th day doing the crossfit WOD, and I did this in 27 minutes.

Followed this with: 2x5 DL at 345 and 325 and 2x5 Clean and jerk at 145 and 125.

Im at about 350pds right now and shooting for 190-200.

Charity-23:19
Jeff-23:15
GHD-SU's
GHD-BE's
Runs outside (super windy)

Great time at NC cert. Lots of info to digest can't wait to try some of the learned techniques.

41/M/171

24:20

M/31/196

wu: OHS, mu's, ice cream makers, 15x push jerks to make up for yesterday's screwup

WOD: subbed KTEs for first 50 situps
800s were painful

39/m/176cm/69kg

As Rx'd

25:39

Regular situps on floor, back extensions on uncomfortable wooden beam. Tried to run pose method.

subbed 55# Good Morning for back ext.

26:21

To that really nice guy at the Charlotte cert who spent an entire 15 minutes trying to teach me to kip.....I owe you a kiss...just kipped 5! Thanks for the great cues!

As rx'd

Michael - 24:55 - 12 seconds faster than my last go with Michael.

F/29/112/64.5

26:45, subbed sit-ups on an incline (and last 15 were kipping sit-ups) and good mornings with a 15# bar

1:15 better than last month, my sit-ups need improvement. And next time I'll bump up the weight on the good mornings.

36YO/M/6'/175#

22:40

Subbed jumprope for 4 minutes each round at 100 jumps/min pace
Sit-ups were split between leg raises and crunches

23/m/6'6"/245#
16:34

The usually gym was closed that late for finals, so I had to go across the street and do it outside where it was in the low 40s. No stairs this time, nor people to look at me weird while I darted in and out of the weightroom to do the situps and back extensions. Much faster time. My first half mile was right under 3:10. I wonder how long I could keep that up if I did it straight. Well, I was out the past week or two worrying about studying for finals. But, I believe I've got everything back under control now.

m/28/195

As rx'd 23:36, with GHSU's. (PR with the GHSU's)

Was faster last time, but did regular situps instead of GHSUs.

My hats off to those of you who run in the cold. Visiting Va this week and thought of you guys today. The hills are a suprise as well

33 yom/195#

CFWUx3
As rx'ed 19:18.

37/M/218
3 rounds
35 Swiss Ball back extension
35 Abmat sit up
.5 miles on elliptical

34:52

I think running would have been faster. Have to get a treadmill.

m/20/71kg

As rx'd: 46:40

Forgot to set treadmill incline to 1% on the last round.

Also my back was KILLING ME. Had to do last two rounds of back extensions in sets of five.

M/33/5'10"/200

3 Rounds of:

800M (treadmill) It is cold and icy in Wisconsin!
45 Good-mornings (45lb. bar)
45 sit ups

20:54

Felt good and strong. Hate the treadmill, but we have to adapt due to the weather!

M/36/180 lbs.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

18:04

Tuesday 071204

Front Squat 5-5-5-5-5 reps

135 lbs., 185 lbs., 170 lbs., 170 lbs., 205 lbs.

Did both today to catch up. First time doing front squats in many years. My form was a little off, but it felt good. I did Elizabeth on saturday and I'm still hurting. My Sunday training was raking leaves on an acre of property for 4 hours. I called it the rake like a "MF and call the Leaf workout of the day".

thanks for running this site guys.

Dr. D

Weather is nice in so cal!!

Did 800's outside:

800m: 3:40/3:46/3:35
back extensions on 45 degree back ext. bench
decline situp bench x2 rounds/last round on floor

finshed in 28:04

M/37/6'/180#

My second repeat WOD. after showing little improvement on "Death by Pullups" or "Pullapalooza" - my first repeat workout, I was excited to Michael come up as a repeat.

Last time: 47 minutes and skipped the last 50 sit-ups and back extensions.

This time: 34 minutes as RXed! Wow, now that is a drastic improvement. Lovin it!

CFWU x3

WOD
:21::49

Front Squat 5x5x5x5x5
205-215-225-225-225

Playing catch up today. Almost exactly the same time as last time. Now I'm off to Grappling practice

Get some, Go again!

Monday's workout was "The shovel". We got at least a foot of snow here on Sunday/Monday.

Tuesday - Michael (he is no match for "The Shovel")

26mins
Sub'd situp for knee to elbow
Sub'd extension for 24kg KB

Front Squats tomorrow.

M/38/225

As rx'ed indoors on treadmill @ 2%

27:03

runs on tredmill no ghd subbed good morning with a 45lb plate
21:16

23/m/175

as rx'd 19:15

pr 24:00

woo under 20 min :)

I doubled up tonight and did this wod after today's front squats. Big mistake. My lower back kept cramping up on the treadmill after back extensions. First round was great, the rest were all broken due to cramping. Kept having to stop and stretch to be able to move.

Terrible time of 42 mins, glad I finished but will regret it in the am

29yo/M/6'4"/201#
As Rx: 29:07 Four mins off of my PR.

m/23/6'2/218

32:46!!!!!

I just can't get my time down on this one!! Freaking running!

39/M/170

as rx'ed 28 minutes. Did after 5x5 sets of front squats though.

BC

43/m/164

26:47

As rx'd at high school track

M/33/6'3"/220

22:46

25/M/6'2"/200

As Rx'd: 32:08

I felt puny today

32:25

Mixed GHD and military situps, good mornings

M/29/185lb

38:00

27/m/166/5'8

Way late post:
at 6000' (i am usually at sea level):
3 rds for time of
800 M
25 good morning (95#)
50 situps

23:40
about 5 mins off my last time, but i am blaming it on the elevation increase... need to blame it on something...

M45/250#

Time = 25:10
Tried focusing on using the POSE running method, which hurt my time and left me with sore calves. At 250# I certainly need to do what I can to reduce the impact of running, it's just going to take some work to aquire this new skill and realize the speed/efficiency benefits.

M / 24 / 6'5" / 200

20:00

Finished with Front Squats and L Pull ups

30 yom, 160#
19:16. The first run was too slow to my taste.

34:28 As rx'd

Running on treadmill, 2 incline
Sit ups are still so difficult since my c-section. I at least can do them now where 7 weeks after surgery I couldn't even do one. It's been 3 1/2 months now and they are still so difficult. It's extra frustrating because I can do them so fast in my head, but my body is just physically unable to pump them out like I think I can. I'll keep pluggin' away though. It's workouts like Michael that will help me gain that strength back.

Running to me is equivalent to bumblebees flying...but, this is Crossfit, so I do it anyway! First "Michael" (on treadmill) was 47:40.
Today: 36:19; running outdoors, hills and all!

I guess it could only get better.

Oops...did this yesterday.

m/36/185

BrandX scaled;

Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Time: 21:32 (PR, 3 minutes off last time)

28 yom 225#
as rx'd
ran on a track, did straight leg sit ups
back hypers on a angled preach (ouch)
29:13

3 Rounds
800 M - Pine Tree and back
35 Extensions
35 Sit Ups
26:43
Previous - 27:45
10/25 - 29:17

24:38

Not my best...

21:59

13 lb good mornings, unanchored abmat sit-ups (Mary Ann too)

F/25/5'2"/139

27:03
treadmill run
(last time 28:19)

crossfit-richmond.com

20:06, back xts on swiss ball. PR is 18:30

f/32/5'4/129

27:22

As RXed, though I subbed 12.5 kilo good mornings for back extensions, since I don't have a GHD.

25:48. My transitions were clumsy, and my stupid gym tag (which doubles as a key to get into the fitness room) kept getting tangled with my iPod, which really slowed me. Times on the treadmill were 13.4, 12.2, and 11.5

21:03 as rx'd

WU:
3 Samson Stretches
20 KB Squats
20 Bicycles

3x:

800
50 back extensions
Perfomed deadlift style kb lifts
50 situps

Runs were on treadmill with 0% incline.
1st 800: 7:03 pace
2nd 800: 7:03 pace
3rd 800: 7:53 pace

Michael - 14:53 (PR).

A friend came over to try out the workout. First time crossfitter, 19:23.

28/m/145#

subbed 1.1 mile bikes, only did 2 rounds of the situps/backex

26:45

No GHD at indoor running track, so I used one of those stand that volleyballs referees (umpires??) stand on, with my Abmat. I didn't want to do "normal" situps or Supermans (no weights allowed on running track, so Good Mornings were out). I wouldn't recommend this to anyone, as I almost flipped the thing the first time I tried it (momentum), but then switched positions for better stability, and then it was death on my legs, as I had to wrap them around the poles so I could do the sit-ups and back extensions. It worked, but not nearly as effective as a proper GHD.

Time: 25:38

AL

Rowing Michael

1000m rows

28:12

Can't get the song "Michael row your boat ashore" out of my mind:-)

179/6'0/M/27

25 min 20 sec
(runs on tm)

193/6'0/M/30

29 min 30 sec

outside runs
subbed BE's

26yom/175

As Rx'd, SU/BE on GHD. 22:33. Still trying to get around 20 mins, just not there yet.

AS rx'd 26:00

Finals week in my last semester of law school so I have been lazy with crossfit and this is my first workout in about a week. I paid for it. My time is slower than last time and pukie is closer.

Have been eating like crap this week too.

17yom/135

21:12

26yo male 187lbs

20:46...piss. I finished in about the same time as last time.

20:54

Was a little rushed so modified the "pack" workout a bit.

CFWU X 3 w/o situps and good mornings

3 rds.
80 double unders
35 sit-ups
35 (45#) good mornings

22:34

20:01

Was really trying to get a sub 20 min time and came so close. Just need to run faster next time and I'll get it.

28 yom, 180 lbs

27:56 as rx'd

2 minutes faster than last time, situps are the problem

CFWUx3
29:37

26/m/195

22:11

M 48 70" 178

Three rounds for time of:
Run 800 meters SUB Elliptical
50 Back Extensions
50 Sit-ups

17:41
---------------------------------------------
Compare to 071117

17:17

cfwu

5x5 front squat (75kg max)
then just under 27 mins for 'michael'
Runs were faster than last time - no problem running at almost full speed on running machine
Bk extensions slowed me down as using bench with medium swiss ball and its right palava faffing with legs under the bench. Could shave off minute or more with proper equipment.

as rx'd 22:18

as RX'd
25:14

Surfed

Male 37 225 lbs

Since the treadmills at my gym use english standard measurement instead of the metric system I did 3 rounds of 1/2 mile. I know its only a small difference but I can feel it.

total time 30:17

The run is my weak point. first round at 7mph. 2cnd 6.5 and 3rd varied between 5.0 and 6.0 mph.

sit ups and back extensions getting better. still had to break them up but I went longer before the first break.

18 min. 800 m rows.

(CFWU-dips)x1, rom, stretching

WOD: 3rds for time
30 burpees
50 GHD sits
50 BE

(23:22)

I hate this one. Hate it even more when its sub-freezing out and I have to sub burpees for the run. Great WOD.

38:45 using GHD now.

35 BE / 35 GHD sit-ups
23:30

23:29
GHD Sit-ups to parallel

071117
GHD sit-ups to parallel
24:41

071025
Subbed 200 Double Unders for 800M
24:46

as rx'd

GHD back (hip) extensions. Usually do GHD sit-ups, but this time subbed unanchored Ab-Mat sit-ups with knees splayed. First round was about a minute faster, but then fatigued abs caught up with me and finished only slightly faster than with GHD sit-ups, but broke the elusive 20:00 barrier.

19:05, about 1:20 faster than last time with GHD sit-ups.

45/180/m
28min as rx'd

23:50

Age 51/BW 250# Rowing "MICHEAL" (1000m row/50 back extensions/50 situps) x 3 rounds = 34:05. Done on 071203.

21:07

sub'd 4 minutes on the bag for each run

sit-ups were split in half between full range, anchored straight legs and bent leg sit-ups

19:18 sub'd row for run

18.50

at the track
subbed supermen for Back extensions

PR by over a minute

23:44

46 yo - 6' - 225#

As RX'd with GHD situps

24:54

Did a day late due to scheduling conflicts

Just attended the Level One Certification in Charlotte. Thanks for the ass-kicking. by the way, if you see the lung I coughed up please send it back to me.

m/30/166/66"

23:07 - pr by 2:18!

last Michael was 25:25

Michael as Rx'd with glute ham back extensions and glute ham situps at Yates.

22:12

I started out fast, but the cumulative fatigue of deadlifts, back squats, snatches, overhead squats, double unders, and clean and jerks over the past two days, caught up to me and I was slower than last time's 21:25. I also need to make sure that I keep my running form when I get tired.

23:44 had to slow down because my shins were killing me...

26:59 on exercise ball for back ext.

24:41

24:19 as rxd

As Rx'd

32:32

As Rx'd

32:32

33 yo/m/6"/220

20:31 first time ever doing cross fit... what a rush!

22:03 as rx'd

20071207 1400
WOD071203: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub 1km rows for runs, 12kg (KB) goodmornings for BEs, SUs anchored; 27:22.52 = 8:49.71 + 10:10.36 + 8:22.45; 1km rows at 4:14.4, 4:11.7 and 4:08.1

23:02

PR by 1:30!

23/M/198lb
24:04

M/29/190
"Michael" as Rx'd in 20:52 (PR)
-runs done on treadmill (9mph @ 1 degree incline)
-feet anchored on situps

28:32

Previous = 26:06
Previous = 30:25
Previous = 29:00
Previous = 32:42

36:24

Previous time = 27:25
Previous time = 40 mins (Aug 2007)

28:23

PR by 6 minutes

21:41

(done 12/5/07)
50% Michael...forgot to set my watch for time!

First Crossfit w/o ever, after admiring from afar...

Subbed .5 miles on the treadmill for 800s...

27:30

Hardly an "off" day for this newbie...ouch...

BW 127, did this at work on a break, used treadmill 8mph at 1.

22:25, horrible time but still a good workout

071117
at home
sub 20# DB good morning for back extension

35:18

071203
same

33:26

CFWUx3
800m runs on treadmill (0.5 miles; speed = 9.0; 6:39/mile)
19:30 (20:29 last time) - perfect conditions at gym - empty - this will be a very hard time to beat

As rx'd 19:52

1 - 6:09
2 - 7:22
3 - 6:21

20:28

800m: 1st,2nd,3rd (8,7.5,7.3- resp.)
back ext: 1st(30),2nd(25),3rd(25)
sit ups: 1st,2nd,3rd(25)

Done 12/10
L+R=1; exercise ball

16:34 PR for this version.

cfwu x 3

29:28
used 45 degree roman chair for both extensions and sit ups

cfwu x 3

29:28
used 45 degree roman chair for both extensions and sit ups

cfwu x 3

29:28
used 45 degree roman chair for both extensions and situps

071025 = 21:22
Warm up with FRIDAY 071130: Chin ups 10/0 strict form.

Still suffering from respiratory infection. Gym under reconstruction, so had to run the long way around to get down to the sit ups/back ext., then back up long way to the treadmill. Time worse than last time! Uggh.

As Rx'd: 3 sets 800m run (TM)
50 sit ups
50 back extensions (20/30 side split)
23:20 = ugly

as rx'd
Used Back Ext. machine for both
29:27

Age 36
BW 187

CFWU 2x15

20:55(pr) vs. 21:00 last time.

32 y/o m @ 170#

Sub'd back extensions w/ supermans

Stopwatch on cell phone didn't work but it felt much faster than last time.

Need to buy a real stopwatch.

m/35/240
Awesome! Beat my PR by just over 6 seconds. Ran on treadmill at 1% grade. Used a bench and smith machine to do extensions and situps. 27:12

Who knew I couldn't tell the difference between minutes and seconds. That would be beat my pr by just over 6 minutes!

24:30

transistion time subtracted -- from inside and upstairs gym to running

Meyer PR woohoo! 21:48
Edler 25:23 old pr 23:09
Plunkett PR 27:10

38/M/195--Sryacuse NY

As Rx'd: 16:22 (+0:08 pr)

21:35

26:00 My worst time by 6 min.

Melennie: 43:47 first time Michael and second WOD

37:29 (PR); all sets broken; bw (208#)

sit ups unanchored. took the treadmill 45 seconds to get to the speed i wanted each time so i cut a minute off the total time.

TIME - 19:51 (PR)

Sub'ed 800m row for running due to pain in rear of left ankle.
About 30 minutes.

as Rx'd minus last set

used back extension chair for both S/Us and Back extensions

28:56 and ouch!

27/m/206.5

26:20
Subbed 4 min rope jump for 800 meter runs - pouring outside